Strength and Conditioning WOD:
3 Rounds For Time
- 500m Row
- 21 KB Swings (24/16 kg)
- 12 Pull Ups
Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace. Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow. A good goal would be holding a 2k-1 pace for the 500m pieces.
This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you! Next Friday you’ll get a chance to Re-Test this.
Take quality strokes and have fun pushing yourself.
Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.
Endurance Block: 5.1 mile run on treadmill at an easy pace.
Strength/Conditioning Block: Rowing Helen. Erg on sliders/shox box. 20# KB. Total time: 21:05.50
2:02.5/2:02.4/2:03.7 all at 28 s/m. I lost time getting to my pullups which are in the garage and the erg is in the house. First time doing this workout.
Sounds like an epic Saturday Bill! Welcome to Helen, definitely one of my favorites. Try it again in a week or two and see if you can go faster! Have a great weekend!